Wise Running

Train smart, eat well, and enjoy the run.

Tag Archives: preparation

The Gift of Running: A Book for Runners and Future Runners

My first book, The Gift of Running, is available in both paperback & ebook

- Paperback Version – Amazon.com   $9.00

- Ebook Version – Kindle Store $2.99

I wrote this book for several reasons.  Many of the books on running are tough to read, a lot like technical manuals.  I wanted to offer something more personal, runner to runner.  Moreover, I wanted it to be easy to read for the inexperienced runner.  I think I have accomplished this with The Gift of Running .

Below is the official description.  A small excerpt is included at the bottom of this page.

Book Reviews by Runners:

Book Reviews on Amazon.com:

If you would like an autographed copy of the book, please email me at pmark67@gmail.com

_________________________

The Gift of Running: a book for runners and future runners

by P Mark Taylor

Running is a gift, but not only for the gifted.  Whether you run just for fun or want to become a more competitive runner, The Gift of Running is for you. In The Gift of Running, P. Mark Taylor shows runners how to get started and stay motivated.

The book includes:  advice on how to get started as a runner, tried & true methods of running faster and longer, how to prepare for a marathon, tips on staying healthy & happy, motivation to keep you running, an insider view of the running community, & training programs for a 5K, 10K, half marathon, & marathon.

P. Mark Taylor is a runner & author of the blog at http://www.WiseRunning.com.

Publication Date:    Jul 20 2012
ISBN/EAN13:    0615668607 / 9780615668604
Page Count:    196
Binding Type:    US Trade Paper
Trim Size:    5.5″ x 8.5″
Language:    English
Color:    Black and White
Related Categories:    Sports & Recreation / Running & Jogging
 
_____________________________________

How to read this book:   (an excerpt from the book)

“This book is not a technical manual.  I have intentionally tried to keep my explanations brief and simple.  I have avoided technical terms and explained what I mean whenever needed.  It does offer important research-based information, but it offers more than that.

The book is about:

  • the human side of running,
  • becoming a runner,
  • working to become a better runner,
  • & staying safe, sane, and happy as a runner. 

It moves back and forth between personal stories, quotes from runners, and advice on running.

Most of the subsections of the book could be read independently, but I encourage you to read it from front to back.  This is especially true for the inexperienced runners.  Read the whole thing first, then go enjoy the run!

This book is the culmination of years of running, studying, and life experiences.  Most of all it is about the love of running and my respect for runners.

This book is dedicated to all of those who share my passion for running & to all those who are trying running for the first time.”

_______________

 Click here to see my second book on running:
Wise Running: Thoughts on Running and Life
Wise Running Book COVER mockup

Running 101: Why Training Is More Important Than Racing

“The will to win means nothing without the will to prepare.” – Juma Ikangaa

____________________

When you begin a discussion about running, the conversation frequently centers on races:

  • What is PR?
  • When is your next race?

Even when training is mentioned, it is used as context for a question about racing?

  • What are you training for?

This might just be my opinion, but I think discussions like this show that runners are missing the point.  Training is infinitely more important than racing.  Yes, racing can be a motivator, but this is being results-driven.  We begin to judge ourselves, and sometimes others, by the results they produce on race-day.  There is a small segment of the population for whom this is the best way to go.  They thrive on the pressure.  For the vast majority of the population of runners, however, this focus on race results can be very unhealthy.  It can be a source of great frustration, fear, and angst.

Don’t get me wrong, I am training for particular races throughout the year.  I plan my schedule around them.  It is merely a difference of perspective.

The bottom line is this:

Your running performance on race day is merely a reflection of the progress you have made in training over the previous weeks and months.

If you do not train, you will most likely be disappointed with the results.  If you trained poorly or inconsistently, disappointment is also likely.  If you train wisely and consistently, you are more likely to be happy with the results.  On the other hand, with great training you can still be disappointed on race day.  Even though you may have stuck to a perfectly designing training schedule, there are many things that can go wrong on race day:

  • the weather can always affect your results on race day
  • bad sushi or an unplanned illness can steal your power or keep you from the starting line
  • mother nature’s monthly gift could arrive on the wrong day
  • you could slip and fall

0001[1]The list goes on and on.  With so many things that could happen on race day, it seems folly to derive your worth, competence, & happiness as a runner primarily from what happens on race days.

Training, on the other hand, has a lot more days to choose from.  Instead of having certain days where I determine the progress I have made, I can wait until I have a good day.  For example, if I am feeling really great about a set of 800 meter intervals that I just completed, I will choose that day to measure my progress.  I will go home and get on my computer to look up the equivalent workout from a year before and sometimes even further back.  In that situation, I am not depending on weather or luck.  I can compare a good day to a good day and see my true progress.

So here it is.  If you succeed on race day, it is because of your training days.  If you fail on race day, you can still see progress using your everyday workout.

There are a lot more opportunities to find success if you focus on your training rather than your races.  Once I finally came to this realization,  it freed me up to enjoy my races much more. 

I no longer put undue pressure on myself to have a good day on that particular day.  I have learned to plan the first miles of a race and then run by feel the rest of the way.  I can simply be happy with doing my best that day because I know that races are not the true measure of my progress.

Train smart, eat well, and enjoy the run!

wise running logo 7_25_12

________________

Ask P. Mark: The Difference Between a Tempo Run and Intervals

This was the first question posted to me via the Ask P. Mark page.
Please visit that page to post a new question.  Thanks!

Q:  What is the difference between a tempo run and an interval?

A:  The short answer is that in an interval workout, you speed up and slow down several times.  In a tempo run, however, you gradually build up to the target pace and hold it until it is time to slow down for a cooldown.

There are a few people who will do more than one tempo run within a long run.  This is an advanced maneuver that I do not recommend for the average runner.

Here are the definitions for the Tempo and Intervals that I gave on the Getting Faster post:

Intervals

Intervals are a lot like repeats, but have a different goal in mind.  While repeats are about increasing raw speed, intervals are more about maintaining your new speed over a distance.  Because of this, intervals should be at a little bit longer distance.  Aim for a distance that you could complete in less than 5 minutes.  800 meters (1/2 mile) is a common distance for interval training.

  • Run your intervals at race pace, but no faster.  Remember: Race pace is the pace at which you could run a 5K now, NOT the pace that you hope to achieve later.
  • Instead of being fully rested as you did in repeats, interval training does not allow for full rest.  The time between intervals should be about the same time as you took to run the last interval.  Unlike repeats, you jog during the recovery time between intervals.
  • Since the distances are longer than the distance for repeats, the number of intervals that you complete in one workout should be less.  You can do 3-8 intervals as long as you continue to maintain your relaxed form.

Tempo Runs

If you are racing longer distances, then you will want to practice running faster for even longer periods of time.  This is the goal of a tempo run.

  • Run your tempo miles a little slower than race pace, about 80-90% of the full effort that you would use in a 5k race now.
  • Tempo runs can be anywhere from 20 minutes to an hour depending on your fitness and goals.
  • You can choose to do one or more tempo runs as part of a longer run or have it as a stand-alone workout.  In either case, make sure that you run a warmup and a cooldown in addition to the tempo miles.
  • To get faster, seek the combination of distance & speed that pushes you consistently near the limit of what you can maintain.  If you can’t maintain relaxed form, you are pushing too fast or too long.

__________

The Gift of Running is now available in both paperback & ebook

- Paperback Version – Amazon.com

- Ebook Version – Kindle Store

 

 

 

Tips for Your First Marathon

There will never be enough advice in the world to prepare you for what is coming.  Running your first marathon is an adventure in the truest sense of the word.   It is both exhilarating and exhausting beyond your wildest imagination.  Lots of people will have tons of advice, but I would like to focus mine around one basic idea:

Do all of your experimenting in training. 

There should be exactly one thing that is different on marathon day: the distance. Beyond that, every little thing you do during your first marathon should be something that you have done many times before.  Anything that you do, wear, eat, or drink for the first time on marathon day can ruin your race and possibly hurt you.  26.2 miles is a very long way.  I know that you are aware of this, but you need to think about what that means.   If you make a mistake, you may have to live with while running for the next 3 to 7 hours!

Now that I have scared you enough, let’s begin our talk about experimenting!  If you do all of your experimenting ahead of time, then you have little to worry about.  On marathon day, you can simply go out and do what you did in practice.  No big deal, just a little farther than usual.

Training Runs

You do not need to run a marathon in order to train for one.  It is smart, however, to run 20 miles at least two different times during your training.  It will take many weeks of training to build up to that distance slowly and carefully.  The last 20 mile run should be about 3 weeks before the race.  That will give your legs plenty of time to recover.  Thankfully, at the end of that three weeks the rest of your body will still remember your 20 mile runs and the lessons about efficiency that it learned during them.

Clothing & Shoes

What works for a 5K or even a 10K may not work in a marathon.  Make sure that as you are gradually building up mileage, that you are paying attention to what you are wearing.  You are not just training, you are road-testing different outfits and shoes to see which are the best for the really long runs.  Clothes that give you mild chaffing on a 13 mile run will cause bleeding on a 20.  Lots of marathoners cross their first finish line with blood stained shirts and/or shoes.

In addition to good clothing, it is smart to get some extra help against chaffing.  Body Glide and other products exist to protect parts that seem to chafe no matter what you do.  There are other things like nipple guards, although a band-aid often works just as well.  With all of these clothing-related issues, practice and routine is the key.  If you find what works in your longest training runs, you are much more likely to avoid this dilemma during the marathon.

Food & Drink

Most of us have no interest in going 3-7 hours without a snack and something to drink.  Now figure in the calories burned running and liquid lost sweating.  Thankfully, you do not need to consume as many calories as you burn.  You do, however, need to prepare to consume anywhere from 400 to 1,000 calories on the run.  It varies by your weight, conditioning, and how much time you will take.  Here again, you must experiment on your long runs.  Most runners consume packets of energy gel or some gummy equivalent.  Go to a running store and ask what choices they have.  Try several early in your training program.  Make sure you find the one that best suits you before your 20-milers.  You will want to practice that one source of fuel for all of your long runs in the last 6 to 8 weeks of your training program.

Always start fueling early in the race, specifically before you have gone two miles!  If you don’t start by then, you are very likely to have low blood sugar late in the race.

Drinks are even more critical!  Dehydration can be a huge problem with rookie marathoners.  The current wisdom being shared by running experts is “drink to thirst.”  That means drink when you are thirsty and not when you are not.  Personally, I have to drink a little more than that to be okay.  Guess how I found that out?  Through experimenting, of course.

On the marathon course, plenty of water and sports drinks will be available.  On your training runs, however, you will need to think carefully about how to get your drinks!  Will you carry enough drink to last you 20 miles?  Not me.  I carry enough for ten miles and make sure my running route circles back so I can get refills for the next 10 miles.

Electrolytes

Electrolytes are the minerals that keep your nervous system and your muscles running.  You lose electrolytes through sweat.  You sweat a lot in a marathon.  I know that I have run out of electrolytes when my muscle start threatening to twitch. The next stage is full cramping. It often starts in the hamstrings, but can begin anywhere.

While sports drinks offer some electrolytes, many runners find that they run out of electrolytes on a long run.  There are electrolytes in some energy gels, but I have to supplement beyond that.  I live in Knoxville, and I have to take electrolyte supplements throughout the sweating season (April through October).  It IS possible to get too many electrolytes, so find a source and use them sparingly.  Figure out how much you need through experimenting.

Routine, Routine, Routine

Routine is important.  Warm up for a marathon like you warm up for anything else.  Do your stretches and any other part of your running routine the same on marathon day as any other day.  Drink what & how you drank in training.  Wear what you wore in training.

Break-Time

On marathon day, you will still be human.  Plan your potty break before the race, but also be prepared to go during the race.  No body should have to go four, five, or even eight hours without a bathroom break.  There are bathrooms along the route, I promise.

Going the Distance

You may need to walk.  You may have gone out too fast, you may just be legitimately tired.  It is okay to walk part of the way.  Walking will not exclude you from the rank of marathoner.  In fact, there is at least one major marathon expert that touts walking as an important part of his marathon racing strategy.  Personally, I walk through the aid stations.  The Powerade goes down much more smoothly.  :)

The first twenty miles should be just like in practice.  The last 6.2 miles are tough, but you can do this.  If you have taken care of all of the above details, then you can do this last 6.2 miles.  There is no question about it.  You will be pushing longer, but you have been replenishing your supplies of energy, liquid, and electrolytes.  It works the same as the previous 20 miles.  Just put one foot in front of the other.  Do not think about how far you have to go or how far you have gone.  Instead, remember your training runs.  Remember how you pushed yourself to go just a little farther each week.  You know what it is like to challenge yourself and succeed.  Just keep putting one foot in front of the other and the finish line will find you.

You can do this.  Experiment, practice, and follow your routine all the way to the finish line.

____________

“Train smart, eat well, & enjoy the run!”  — P. Mark Taylor

_____________

Check out these books by P. Mark Taylor for more advice on running:

 

The Gift of Running: A Book for Runners & Future Runners  Wise Running Book COVER mockup

&

Wise Running: Thoughts on Running and Life

How to Think About the Long Runs – Marathon Training

Well, I am at it again…over-analyzing my running.  This time the focus is the long training runs.  Most training schedules have a long run, usually on Saturday or Sunday.  Most marathon training schedules build up to two 20-milers late in the schedule.

The questions I have had about the long run of the week are these:

1)  How fast?

2)  How far?

They seem relatively simple, but there is a lot going on in there.  The root of my questions comes from my marathon performances.  For me, the weakness in my marathon racing has been the last miles.  In my first, I cramped up at mile 17 and ended up walking the last 7 miles.  In my second, I slowed down at 17 but didn’t cramp up until 22.  I ran the whole way, but I faded from mile 17 gradually until the last mile.  This, of course, was a great improvement over the first marathon.  Still, 9 miles of gradually slowing down was not what I had planned.  In my third marathon, I the fading was at the same point.  This time, thankfully, the fade was much more gradual.  I kept a very good pace until mile 22.  The last 2 miles are kind of foggy.  I don’t remember every detail, but I know I was moving very slowly compared to the rest of the race.

If I am to meet the goal of not fading, then I must change my training.  I must learn how to maintain when I feel weak. I must get used to running that long AND not fading.  My thought was to extend my longest training runs to marathon length or beyond.  If I schedule a couple of 30-milers, then 26.2 will seem like taking a break.  A small percent of marathoners take this approach.  Those that do it, claim that it solved their fading issue.  Problem solved, right?  Wrong!

The vast majority of marathon experts claim that the longest you should need to run on your longest training runs would be 20 miles.  Awesome people that consistently finish under 2:20 do this.  It works for the experts.  Why wouldn’t it work for me.  Easy answer:  I’m not an elite athlete.  I am a relative newbie when it comes to marathoning.  That is why I am still working these issues out.  I can’t compare myself to them.   At the same time, there is something there for me to learn from.  Why does running less than the full 26.2 miles work for them?

The answer to that question came to me via friends on Twitter.  They said that the time you spend on the longest training runs matters more than the distance.  “Hmmm,”  I thought.  “Maybe for you, but…”  Then I remembered what Hal Higdon said about the long runs.  He agreed with them.  Its more about the time than the distance.  It is about getting your body ready to be constantly active for that amount of time.  Okay, there must be something to this idea of a timed long run.

Another issue to throw into this mix before making a final decision is intensity level.  Experts agree that you should never run your longest run at full marathon pace.  It would be like running an all-out marathon, which might prepare you mentally but it wears you out physically.  You might actually run a faster marathon in your training run than in the race.  Not what we have in mind.  So how fast, how intense, should your long run be?  Experts vary on this one, between 30 seconds above marathon pace up to as much as 90 seconds above marathon pace.  That is a wide range!

How do you make sense out of this?  How fast? How far? How much time?  How should I know?

After reading a lot of experts and hearing lots of experiences from my friends on Twitter, here is what I think:

For the Novice:

If it is your first marathon, stick to the training schedule of a full-fledged expert.  Do not stray from the plan.  It should max out at 20 miles for the longest training run.  As for intensity, by that point in the schedule, you should know what your goal marathon pace will be.  Run the long run at least a full minute per mile slower.  Stick with the program.  Learn the lessons of experience within the safety of those expert recommendations.  It will keep you healthier and happier.  The goal of the first marathon should be to finish healthy.

For the more experienced marathoners:

After your second or third marathon, you will begin to understand your body’s personal preferences and limitations.  For some, going beyond 20 more than once or twice a year may be hazardous to your health. If you think you might be in that category, limit your longest training runs to 20 miles. It works for most runners and it works for elite athletes.  If you are making good progress and meeting your goals, there is no reason to try running more than 20 miles in a training run.

For others, however, we need a little more.  Some of us actually enjoy running distances over 20 miles.   Some marathoners feel the need to try runs longer than 20 in order to solve problems and meet their goals.

If you are sure that you are one of those that must train beyond 20 miles, then go ahead and try it out.  Just like your prior long runs there are some important guidelines to follow:

1)  Gradual Increase:  Just as in your previous training, you must continue to increase your mileage slowly.  You must have a strong base to gradually build up to 26 or 30 miles on training runs.  If you aren’t running 15 miles near the beginning of your 18 week training schedule, then you probably cannot safely increase your mileage to 30 by the end.  Plan it out and limit yourself.  Try to remember that it is more about the amount of time you are continuously running rather than the distance.  With that in mind, you find that the longest you need to run is less than you originally thought.

2)  Low Intensity:  Your pace on these marathon distances and beyond, should never be anywhere near marathon pace, EVEN IF YOU FEEL GREAT!  Just don’t do it.  Remember what the experts said, it is more about the time spent.  Hence, it is okay to take your time on these really long runs.

What will I do on my current training schedule?

My short answer:  I will switch to a time goal rather than a distance goal.

My long answer:  I originally planned two 30-milers.  I may or may not stick to that.  What I will focus on is time.  My goal time for the next marathon is 3 hours.  I want to train to avoid the fade, so I plan to run a little longer than that.  I will run for 3.5 hours on my longest training runs.  If it takes me 30 miles to do that, that is what I will run.  It will most likely take less than 30 miles to run for that amount of time.  Whatever that distance I have run after three and a half hours, that is my distance for the day.  I will walk it in from that point.  I will not run another step for any reason.  I may be crazy, but I ain’t no fool.  I want to heal up and run a fast marathon after this run!  The training run should help, not hurt.

As for the intensity of those long runs, I intend to take the first 3 hours very slowly.  My focus is on finishing the last 30 minutes well.  Remember, I am working on the fade.  I will speed up in the last 30 minutes of my 3.5 hour runs.  I will not run fast, just faster than the first three hours.  I want to mentally and physically prepare to run the last part well… not blazing fast…just not slow.  This is how every long run will be for me.  Slow on the front end, and faster in the last 30 minutes.

Be wise.  Be Safe.  Run long.

 

“Train hard, race easy, & enjoy the run!”  — P. Mark Taylor

____________

____________

Marathon Training: Love, Hate, and The Taper

“I wanna go fast!”  — Ricky Bobby

Tapering is a time of running lower miles and slower paces as you approach a long race, such as a half or full marathon.  It is designed to help us be ready for the big day…to help us meet our goal.  Amongst my hundreds of runner friends on Twitter, Facebook, and this blog, however, there is a disdain (or at the very least a discomfort) that is often expressed towards the taper.

If the taper can help us meet our goals, why such negative emotions?

Why is it that runners have such a tumultuous relationship with the taper?

For most of us, it can best be described as a love/hate relationship.  Theoretically, we love the taper.  We know that we have been using and abusing our bodies in hill workouts, 20 mile runs, track workouts, pace runs, tempo runs, interval training, and many other torturous yet wonderful ways.  Struggling through these workouts and giving everything we have has built our muscles, our endurance, and our confidence.  Runners love to push themselves.  We pride ourselves on this kind of self-denial.  Push, press, strive!

Here is where the conflict arises.  I have now been training for this marathon for over 4 months.  I have pushed my limits and done all of the aforementioned workouts day in and day out for 17 weeks.    For 119 days, pushing it to the limit was my goal.  The days that I had to take off were horrible!  I was thinking about what I should be running.  Now… after all of this time… you want me to ease up?  You want me rested?  Fewer miles?  Less effort?  Are you absolutely nuts??!!??  Where is the “Dislike” button on this thing!  No. It is absolutely unnatural.  I don’t want to do it.

The conflict continues as our brain reminds us to check in on our body parts.  Feet?  Sore.  Knees?  Swollen.  Calves?  Do you even have to ask?  Hamstrings, quads?  Yes, they are communicating loudly as well.  We know that we need the rest.  We know we need the time to heal.  It makes sense.

In the meanwhile, our spirit cries out for more striving, not less.  Our habits call for more miles, not fewer.  Our hearts love the long run.  That is why we got into this.  We love endorphins.  Let’s go get some more, right?  Wrong.  It is time to taper and heal.  We must stifle the voice crying out for endorphins and go with logic.  Bottle up all of that energy.  Store up all those carbs.  Build up that emotional energy… and pop the cork on all that pressure on race day.

If we taper right, we will be like the champagne bottle coming uncorked on race day.  Our spirit will burst forth at the sounding of the starting gun.  The cap will fly off and all of that conflict, … all of that pressure that we allowed to build through the taper… if we can manage the flow just right… will end up in a PR & all of the endorphins from two weeks flow in one session.  Good times, but only if we taper.

Happy running!

Wrapping My Mind Around the Concept of a Marathon

I finally understand it.  I have been studying this thing they call the marathon on and off for about two years and, well,..  it finally sunk in…

I have crunched numbers, used pacing calculators, set goals, rearranged the goals, calculated some more, estimated, fretted, set different goals, tried different paces, …

I have also tried different supplements, foods, pre-race fueling plans, post-race recovery liquids, in race drinking strategies, multiple sources of electrolytes

I have analyzed the marathon from many different perspectives, but I have not really understood it… that is until this morning…

This morning on my way home from church, I was trying to decide what to run today.  I have been following a training plan for the Seven Bridges Marathon to be held in October in Chattanooga, TN.  My run yesterday was the worst run of my life, at least as far as I can remember.  I have since figured out why… hydration, rest, and nutrition all played a part… That will be okay, but it threw me off of my rhythm.  How do I get back on schedule?

I started to wonder about my “long runs.”  How can I rethink my long runs?  How can I scientifically, methodically organize my long runs so that I can mimic race conditions, try out different nutrition and pacing strategies?  I can’t carry everything with me all the time, right?  If I do, then I should be doing the same on race day.  Can I run a marathon with a back-pack? How can I simulate the water stops and port-a-potties in practice?

It occurred to me that I could define some loop around my neighborhood to keep dropping by home for drinks, nutrition, and other periodic needs while I run my long runs.  Then I would not have to carry everything.  How long would the loops be?

That is when it dawned on me.  It all makes perfect sense!  I now have a way of thinking about marathons that allows me to think about the whole thing in understandable parts!

For me, a marathon is a series of five 5-mile races with a 1.2 mile victory lap.

In other words, a marathon is a speed workout that includes doing five 5-mile repeats, with a brisk 1.2 mile cool-down.

Breaking the marathon into manageable chunks, makes it relatively easy to think about the elements.  It makes it much easier to analyze issues and strategies of pace.  It allows me to think about my nutritional needs.  I haven’t gotten it all figured out just yet, but I am more confident that I will be able to manage it.

I didn’t claim that it will make it easier to run, just easier to think about.  I hope this helps you out too.

Happy Running!

 

 

 

 

More Quotes for Sports and Life

“Sculptors chisel stone away one stroke at a time to uncover their works of art. Runners chisel their limitations away one workout at a time.” — P. Mark Taylor

“Being realistic is the most commonly traveled road to mediocrity. What’s the point of being realistic?” — Will Smith

“You cannot propel yourself forward by patting yourself on the back.” — Steve Prefontaine

“Commitment: It is what turns a dream into reality.” — Missie Gregory

“I am afraid to fail but even more afraid of what happens when I let fear stop me from trying.”  — Angela Stolpe

“Today I choose to make healthy choices with food,  to exercise, and to be awesome.”  — Michaela Coulter Bergeson‎

“Running is not insanity.   In fact, lack of running may be the leading cause of insanity.”  — P. Mark Taylor

“The marathon is not about the race, it is about the commitment…it’s not about instant gratification, it’s about endurance. It’s not about the thrill, it’s about the passion. To run a marathon, you need to not only commit to the sport, you need to commit to yourself.” — A. L. Zimmer

“If one could run without getting tired, I don’t think one would often want to do
anything else. ”  — C.S. Lewis

“I decided to go for a little run.”  — Forrest Gump

“Life is a series of hard and easy runs.”  — Hal Higdon

“To give anything less than your best is to sacrifice the gift.” — Steve Prefontaine

“If the ground was as dangerous as many people think it is, I’d have given up going barefoot LONG ago. Really.”  — Barefoot Michael (http://www.barefootandgrounded.com)

“We do not cease to play as we grow old, We grow old because we cease to play.” — Drew Lachey

“When you run, you log on to yourself. You flip through the pages of your being.” — Kevin Nelson

“The greatest measure of success in any endeavor is not whether you won an award, but how many others you encouraged along the way.”  — P. Mark Taylor

“The difference between a goal and a dream is a deadline.” –Steve Smith

“The secret of getting ahead is getting started.” — Mark Twain

“Fear is what stops you… courage is what keeps you going.”  –Unknown

“The finish line is just the beginning of a whole new race.” –Unknown

“Strive for progress, not perfection.”  — Unknown

“You want me to do something… tell me I can’t do it.”  — Maya Angelou

“You miss 100% of the shots you don’t take.”  — Wayne Gretzky

“If you don’t make mistakes, you aren’t really trying.”  — Unknown

“You live longer once you realize that any time spent being unhappy is wasted.”  — Ruth E. Renkl

“Strength does not come from physical capacity. It comes from an indomitable will.”  — Mahatma Gandhi

“Motivation will almost always beat mere talent.”  — Norman R. Augustine

“I’d rather be a failure at something I enjoy than a success at something I hate.”   — George Burns

“Energy and persistence conquer all things.”  — Benjamin Franklin

“Nothing great was ever achieved without enthusiasm.”  — Ralph Waldo Emerson

“No act of kindness, however small, is ever wasted.”  — Aesop

“Insanity: doing the same thing over and over again and expecting different results.”  — Albert Einstein

“Ability is what you’re capable of doing. Motivation determines what you do. Attitude  determines how well you do it.”  — Lou Holtz

“Motivation is what gets you started. Habit is what keeps you going.”  — Jim Ryan

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”  — Michael Jordan

“Just do it.”™  — Nike

“In seeking happiness for others, you find it for yourself.”  — Anonymous

“It’s not who you are that holds you back, it’s who you think you’re not.”  — Anonymous

“Luck is a matter of preparation meeting opportunity.”  — Oprah Winfrey

“It’s never too late to become what you might have been.”  — George Elliot

“Clear your mind of can’t.”  — Samuel Johnson

 

“Train hard, race easy, & enjoy the run!”  — P. Mark Taylor

____________

____________

Follow

Get every new post delivered to your Inbox.

Join 49 other followers

%d bloggers like this: